SPARTY TEST #2

So you want to do a Spartan Run, eh? This work out is for beginners to see if they want to complete a Spartan Run!!! It is a combination of calisthenics and cardio. Focus on breathing and using the best form possible, especially when fatigue sets in. Go get it!!!

Exercises

Seria 1: 1 runda

March in Place

30 sekundy

Clockwise Neck Rolls

30 sekundy

March in Place

30 sekundy

Counter-clockwise Neck Rolls

30 sekundy

March in Place

30 sekundy

Big Forward Arm Circles

30 sekundy

March in Place

30 sekundy

Big Forward Arm Circles

30 sekundy

March in Place

30 sekundy

Arm Pumps

30 sekundy

March in Place

30 sekundy

Body Circles

30 sekundy

March in Place

30 sekundy

Torso Twists

30 sekundy

March in Place

30 sekundy

Single Leg Balance with Leg Swings

30 sekundy

March in Place

30 sekundy

Side to Side Left Leg Swings

30 sekundy

March in Place

30 sekundy

Side to Side Right Leg Swings

30 sekundy

March in Place

30 sekundy

Quad Stretches

30 sekundy

March in Place

30 sekundy

Rotating Toe Touches

30 sekundy

Transition

2 minuty

Seria 2: 1 runda

Power Walk

3 minuty

Transition

1 min 15 sek

Ciężary: Umiarkowany
❤️ Maksymalny (Strefa 5)

Eight Count Body Builders

40 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Push-Ups

30 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Crunchy Frogs

40 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Squats

40 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Burpees

30 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Push-Up and Rotation

40 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Sit-Ups

40 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Walking Lunges

30 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Squat Thrusts

30 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Diamond Push-Ups

40 sekundy

Transition

3 minuty

Power Walk

4 minuty

Transition

1 min 15 sek

Bottom to Bottom Squats

30 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Flutter Kicks

30 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Breakdance Single Arm Mountain Climbers

40 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Small Forward Arm Circles

20 sekundy

Small Reverse Arm Circles

20 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Left Lateral Lunges

20 sekundy

Right Lateral Lunges

20 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Russian Twists

40 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Jumping Jacks

40 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Plank

40 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Reverse Lunges

30 sekundy

Power Walk

4 minuty

Transition

1 min 15 sek

Hollow Body Holds

40 sekundy

Seria 3: 1 runda

Cool-Down Walk

10 minuty

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